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Frame Protocol

by Santiago O.

Program Description

**Frame Protocol** is a comprehensive 12-week workout program designed to sculpt and strengthen your entire body. With 48 training sessions spread across three intense days each week, you'll engage in a mix of bodybuilding and powerlifting techniques tailored for beginners to novices. Each workout, lasting approximately 80 minutes, combines supersets and targeted exercises to maximize muscle growth and enhance your lifting skills. Equip yourself with access to a full gym and get ready to transform your physique with confidence and dedication!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 13, 2025 10:49
  • Last Edited
    Jul 14, 2025 08:07

Summary

Transform your upper body strength with the Frame Protocol, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted supersets that build muscle and enhance endurance, focusing on both pushing and pulling movements. This program incorporates essential exercises like the Bench Press, Lat Pulldown, and Seated Shoulder Press, ensuring a balanced approach to upper body development. Get ready to elevate your training and achieve your fitness goals with structured intensity and expert guidance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
3
Hack Squat
2
8-12 reps
RPE 10
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
3A
Hammer Curl (Cable)
2
8-10 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 10
2
Lateral Raise (Cable)
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
3
Hip Thrust (Machine)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1A
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@10
1B
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2B
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
@10
3A
Hammer Curl (Cable)
2 Sets
8-10 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
1B
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2B
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
3
Hack Squat
2 Sets
8-12 Reps
@10
4
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
5
Hanging Leg Raise
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Paused)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
10-15 Reps
@10
@10
3
Hip Thrust (Machine)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10